By Melissa Haug

Kansas State Collegian

If you supplement protein in your diet in hopes of packing on some pounds or if you consume more protein than normal in hopes of losing weight, you might want to reconsider your diet.

As a nutrient, protein performs many functions in the body. For one, proteins are a part of every body cell, and they make up the different patterns of amino acids for each tissue.

During times of growth like infancy, childhood, adolescence and pregnancy, protein intake should be increased. Except during those periods of growth, excess protein intake is not necessary. The majority of consumers already get adequate daily protein intake and many even exceed protein recommendations.

Proteins do not normally supply energy for actions like exercise, but under circumstances when the body does not get enough carbohydrates and fats, protein might be used. The body does not prefer these situations; proteins are normally saved for their function of rebuilding and repairing tissue.

Those individuals who do not get adequate protein might have slowed hair and nail growth, along with a compromised immune system and an impaired ability to repair tissue.

There are, however, two sides to every story. Individuals who plan to use protein to pack on the muscle should think twice about over consumption.

Protein consumed in excess (more than is needed for normal bodily functions), is broken down into amino acids and absorbed through the small intestine and enters the blood stream. From there, the excess amino acids are stored as fat, not as a reserve supply of protein.

Most consumers don't realize high protein diets, whether it is the Atkins Diet, the South Beach Diet, or high consumption by weight lifters, might introduce too much nitrogen into the diet. This ultimately could lead to liver or kidney problems in the consumer's future. There's even a risk of high cholesterol, high blood pressure, gout and heart problems.

How much protein is too much?

The recommended dietary allowance for the average male is about 63 grams per day and 53 grams for the average adult woman. MyPyramid suggests the consumption of 1.2 to 1.8 grams per kilogram of body weight (your weight in pounds, divided by 2.2, equals your weight in kilograms).

If you're an individual supplementing protein in your diet and already eat plenty of natural, protein-rich foods, you might want to consider healthier options. Try to get your protein solely from natural food sources while monitoring your intake.

There are a number of factors that contribute to weight gain other than protein intake. Keep in mind that to gain weight, your caloric intake must exceed what you're burning when you work out. The opposite is true if you're trying to lose weight; calories consumed should be less than what is being used during exercise.

Instead of basing your muscle-building experience on how much you can consume, be more concerned with the times of day you consume in accordance with your workout routine. Consume protein-rich food sources in the first half hour following exercise.

Try to increase the amount of food at each meal or increase the number of meals you have in a day if you're trying to gain weight. Instead of focusing just on protein intake, develop a healthy routine that will provide your body with not just adequate protein but an abundance of necessary vitamins and minerals from other food sources.

Melissa Haug is a senior in public health nutrition and dietetics and a nutrition consultant and American Council on Exercise certified personal trainer at Peters Recreation Complex. Please send comments to sports@spub.ksu.edu.